Back · Bodyweight
Child Pose
How to do the child pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Kneel on the floor and sit your hips back toward your heels. Reach your arms forward and lower your chest toward the ground, resting your forehead down. Breathe slowly and let your back and hips relax into the stretch.
- 1Feel a gentle stretch through your lower back and hips
- 2Let your shoulders relax as you reach your arms forward
- 3Breathe deeply and sink your hips toward your heels with each exhale
Common mistakes
- Don't force your hips down if your knees or ankles feel pinched
- Avoid shrugging your shoulders up toward your ears
- Don't hold your breath; keep breathing slow and steady
Muscles worked
The child pose mainly works the lower back, with the lats assisting.
- Lower BackPrimary
- LatsSupport
- GlutesMinor
- HamstringsMinor
Kovo programs the child pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.